Panic attacks are called as such for a reason. These attacks happen when you least expect them. They usually occur when a triggering factor is activated. “Living with anxiety is exhausting. You can easily feel hopeless and helpless, believing there’s nothing you can do.” says John M. Grohol, Psy.D. Unfortunately, there is no fast and easy way to prevent the occurrence of these attacks. However, there are tons of effective methods on how you can be smart in handling the adverse effects of panic disorder.
Here are some of the things to keep in mind to ensure that you can cope with panic attacks:
Practice Deep Breathing
Learn how to complete deep breathing exercises so that you can use this knowledge whenever you are experiencing a panic attack. Use how to breathe correctly using your mouth. Inhale and exhale appropriately in such a way that more air will enter your system, which you will eventually blow out in the end. Hold your breath for at least four seconds before repeating the process. According to Perpetua Neo, DClinPsy “During panic attacks, we tend to breathe quick, shallow breaths into our upper lungs, causing hyperventilation. When we breathe purposefully, we re-sync the connection between our respiratory and cardiovascular systems.”
Close Your Eyes
A panic attack can make you feel vulnerable. There is a high possibility that you will not be able to survive it if you give in to the negative emotions that come with it. Whenever you feel that you are having an attack, the ideal thing to do is to close your eyes. You must force yourself to start counting from backward, from ten to one, until you feel better.
Be Mindful
Another thing that you need to master is mindfulness. Make sure to exert some efforts in learning how you can be mindful of every single thing that you have in your life. Having a panic attack will place you in a particular mode wherein you would feel lost. Luckily, you can combat this problem by reminding yourself of the reality and solving it on your own. According to Alicia H. Clark, PsyD “Grounding techniques help bring your attention to the present moment rather than the racing thoughts of your mind. It is hard to escalate anxiety when you are actively focused on the present moment.”
Use Visualization
As you probably know by now, visualization is a process of putting images into your mind. Always make it a top priority to think of happy thoughts wherever you go and whatever you do. Reward yourself by remembering all the right circumstances in your life. Every time you feel sad, make sure to look for ways on how you can improve your mood. Whether you like it or not, the truth is that the way you feel can affect your overall being. Be smarter than your emotions. Know when the right time is to react and to keep quiet.
Exercise Regularly
No matter how busy you are at work or in your business, do not forget to do some basic exercises on a daily basis. Make it a habit to be physically active so that you can decrease the possibility of experiencing panic attacks. Whenever you exercise, your body will release a particular set of hormones that will make you instantly happy. Invite some friends or family members to do such activity so that you will feel motivated to keep going.
Always remember that you do have what it takes to combat panic attacks. Consult with a psychiatrist if you believe that your condition has gotten worse. You can also read more about it on websites like Mother.ly or SheKnows.
